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IMG_9581

Essentials:
A.
4 Sets
Ring Pull x 15 reps
Rest 15 sec
On Floor Position Banded Lat Pull Down x 15 reps (Hold each rep below chin for 3 sec)
On the 2:30min Mark
or
ADAPT

B.
3 Sets
On Floor Position Shoulder Press x 3 reps
On the 2min Mark

C.
5 Rounds For Time:
Heavy Dumbbell Shoulder to Overhead x 10 reps
Single Unders x 50 reps

Fitness:
A.
4 Sets
Weighted Pull Up x 1 reps
Rest 15 sec
Strict Pull Ups x Max Reps UB
On the 2:30min Mark
or
ADAPT

B.
3 Sets
On Floor Position Shoulder Press x 3 reps
On the 2min Mark

C.
For Time:
Shoulder to Overhead x 10 reps 125/85
Double Unders x 40 reps
Shoulder to Overhead x 8 reps 145/95
Double Unders x 40 reps
Shoulder to Overhead x 6 reps 165/105
Double Unders x 40 reps
Shoulder to Overhead x 4 rep 185/115
Double Unders x 40 reps
Shoulder to Overhead x 2 reps 205/125
Double Unders x 40 reps

Performance:
A.
3 Sets
Ring Muscle Ups x 10 reps
On the 3:20min Mark

B.
3 Sets
2 Push Press + Push Jerk @ 60% of C&J
On the 2min Mark

C.
For Time:
Shoulder to Overhead x 10 reps 185/135
Double Unders x 40 reps
Shoulder to Overhead x 8 reps 205/140
Double Unders x 40 reps
Shoulder to Overhead x 6 reps 215/145
Double Unders x 40 reps
Shoulder to Overhead x 4 rep 225/150
Double Unders x 40 reps
Shoulder to Overhead x 2 reps 245/155
Double Unders x 40 reps
+
Competitor Session 2:
A1.
2 Sets
Position 2 Barbell Row x 10 reps
Rest 60 sec
A2.
2 Sets
Strict Ring Dip x 10 reps
Rest 60 sec

B.
Max Reps Double Unders 3 min

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